Pineapplecalories and nutrition per 100 g
100 g raw
50kcal
Protein, fat and carbs per 100 g
- Protein
- 0.5 g
- 4% of energy
- Fat
- 0.1 g
- 2% of energy
- Carbs
- 13.1 g
- 94% of energy
- Fiber
- 1.4 g
- Sugar
- 9.9 g
- Boiled, 100 g
- 56 kcal
- Roasted, 100 g
- 63 kcal
On this page
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 50 kcal | 0.5 g | 0.1 g | 13.1 g |
| Boiled | 90% | 56 kcal | 0.6 g | 0.1 g | 14.6 g |
| Roasted | 80% | 63 kcal | 0.7 g | 0.2 g | 16.4 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 3 mcg | 0% |
| Vitamin C | 47.8 mg | 64% |
| Vitamin E | 0.02 mg | 0% |
| Vitamin K | 0.7 mcg | 1% |
| Vitamin B1 (thiamine) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.03 mg | 3% |
| Vitamin B3 (niacin) | 0.5 mg | 4% |
| Vitamin B6 (pyridoxine) | 0.11 mg | 8% |
| Vitamin B9 (folate) | 18 mcg | 5% |
| Choline | 5.5 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 0.29 mg | 2% |
| Magnesium | 12 mg | 4% |
| Phosphorus | 8 mg | 1% |
| Potassium | 109 mg | 4% |
| Sodium | 1 mg | 0% |
| Zinc | 0.12 mg | 2% |
| Selenium | 0.1 mcg | 0% |
| Copper | 0.11 mg | 12% |
| Manganese | 0.93 mg | 52% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Pineapple, raw, all varieties”.